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7 Rounds Group Fitness Boxing Workout

This workout is from Nadinne Wilkinson of AMP Fitness Boxing. Read to the bottom to find out how to get more boxing workouts!

Warm Up

7 minutes

Walk > Jog > Run > Sprint

Set up two lines of cones about 20m apart & move from one cone to the next & back again

Make sure you keep an eye on time and tell everyone when to change intensity

Order of events:

Walk – 30 seconds

Power walk & pump arms – 30 seconds

Slow jog/Shuffle – 30 seconds

Full Jog – 30 seconds

¾ pace jogging – 30 seconds

Sprint fast as you can – 30 seconds

Take a break and repeat.

Workout

Each ’round’ takes 5-6 minutes.

Round 1 – 2 minutes flat

JC = Jab-Cross = Straight punches

Set timer for 2 minutes (can increase if you wish)

Continuously go through all exercises in first column in order until 2 minutes is up. Eg: once finished x20 Uppers go back to start x20 high knees.

Boxer & Pad Holder both complete exercises together as fast as they can.

Work flat out for 2 minutes then change over and change exercises to second column.

1st Boxer

2nd Boxer

x20 High Knees

x10 Scissor Shuffles

x30 JC

x30 JC

x10 Speed Skaters

x10 Russian Twists

x20 Hooks

x20 Hooks

x10 Bicycle Crunches

x10 Star Jumps

x20 Upper cuts

x20 Upper cuts

Round 2 – Half the High Knees

Complete first row then move to second row and so on. Once all rows are done change over B & PH and repeat

Padholders hold a plank on their elbows while boxer does high knees.

Boxer:

x100 Uppers, x10 Overheads, x50 High knees

x80 Uppers, x10 Overheads, x40 High knees

x60 Uppers, x10 Overheads, x30 High knees

x40 Uppers, x10 Overheads, x20 High knees

x20 Uppers, x10 Overheads, x10 High knees

Round 3 – 100 High Knees

Complete first row then move to second row and so on. Once all rows are done change over B & PH and repeat.

Pad holder does push ups while boxer does squat jumps.

Boxer:

x50 JC, x20 High Knees, x10 Squat Jumps

x40 JC, x20 High Knees, x10 Squat Jumps

x30 JC, x20 High Knees, x10 Squat Jumps

x20 JC, x20 High Knees, x10 Squat Jumps

x10 JC, x20 High Knees, x10 Squat Jumps

Round 4 – Combo Builder

Complete first row of punches x15 times. Then move to second row and add a new punch and complete x15 times and so on. Once complete change over B & PH and repeat.

LH = Left Hook, RH = Right Hook, LU = Left Upper cut

Combos:

JC, LH x 15

JC, LH, bob, RH x 15

JC, LH, bob, RH, LU x 15

Round 5 – Up 2, Back 1

Set up 6 cones 5m apart in a line (25m from end to end).

Start at the first cone with x30 JC.

Run up two cones.

Run back one cone.

x30 JC

Continue the up two cones and back one cone 4 times one way then turn and come back the other way to where you started. Swap.

Round 6 – On The Minute

1 minute rounds:

1st Boxer

2nd Boxer

Drill

On whistle

Drill

On whistle

x6 JC,
x4 scissor shuffles

x1 Sprawl

x6 JC,
x4 scissor shuffles

1x touch toes and jump

Set timer for 1-2 minutes, you can choose depending on fitness levels.

Boxers start punching.

At varying intervals instructor blows whistle and everyone stops punching and drops down, hands on ground and jump legs back into full plank position. Then jump feet back to hands and stand up and fast as they can (Sprawl). Then continue punching as quickly as they can.

Continue for set time. Then change over B & PH and change the exercise when whistle is blown to bending down, touch toes and big vertical jump in the air.

Group Drill – Move Right

10 minutes

Set up a big circle with cones. PH’s at cones facing out.

B performs x20 JC.

B runs around circle in clockwise direction to one person less than where they started.

B performs x20 JC and runs around circle again to one less PH where they just were.

Once B back to starting position can change direction and repeat.

Change over and repeat.

PH Burpees on same cone while waiting for next B to arrive.

Core Exercises

5 minutes

1 minute plank on elbows

x20 Bicycle crunches

x20 crunches lift shoulders off ground, slow and controlled

Stretches

About Nadinne

I am a group fitness instructor and I run a boxing fitness session once a week in a small country town as well as working full time. I try to make each session different, new, challenging and most of all, fun!! I love this idea of sharing workouts as it saves time and also inspires my creative side with new ideas. I can modify an idea to suit my clients.

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